Toning Women's Trouble Spots: Glutes, Hips, and Thighs

To tone trouble spots, it's very important to follow a balanced diet and exercise daily, and to combine aerobic and anaerobic workouts to get the best results possible.
Toning Women's Trouble Spots: Glutes, Hips, and Thighs

Last update: 07 October, 2020

Nothing is harder than dealing with the fat surrounding your glutes, thighs, and hips. In addition to being the hardest parts to slim down, people also pay special attention to them when it comes to appearance.

Why is it so hard to tone your glutes, hips, and thighs?

A woman exercising

Women tend to store fat in their glutes, hips, and thighs. On top of it all, the fat that’s stored in those areas of the lower body are also the hardest places to lose fat. Why is that? It turns out that this part of the body is heavily influenced by hormone production and blood flow. At the same time, the fat stored in these areas is more stable and thereby less harmful and harder to lose.

Having a pear-shaped body is known as “gynoid obesity“. This type of obesity is linked to a hormonal imbalance and poor circulation, not to mention genetics and poor diet.

Healthy diet and exercise

Following a weight-loss plan isn’t simple but it’s undoubtedly the best option for fighting your body’s trouble spots. A plan should combine proper nutrition with an appropriate exercise routine. As mentioned above, a diet isn’t enough to fight those trouble spots because you also have to exercise. A good exercise routine for trouble spots should include aerobic and anaerobic exercise.

1. Aerobic exercise

Aerobic exercise includes low- and medium-intensity exercises, which involve burning carbohydrates over long sessions. Examples of aerobic exercise include:

  • Running
  • Swimming
  • Biking
  • Hiking

Aerobic exercise helps burn fat and take care of your cardiovascular system to prevent illness.

2. Anaerobic exercise

Woman exercising

Anaerobic exercise includes short, high-intensity exercise such as:

  • Weight lifting
  • Ab workout
  • Sprinting
  • Cycling sprints

A good way to combine both types of exercise is by doing low-intensity aerobic exercise every day (walking, for example), with medium-intensity sessions at least three times a week (jogging, swimming, or cycling). You should also include high-intensity exercise 2 to 3 days a week.

It’s also a good idea to change your exercise routines every four weeks. Doing so won’t let your muscles get used to a given exercise, so they’ll always get a good workout. Thus, you’ll get better toning results.

Take a look at this article:

5 Weight-Free Exercises for Your Back

3. Proper diet to fight a woman’s trouble spots : glutes, hips, and thighs

Healthy salad

A diet should be just as detailed as an exercise plan. Since the objective is to fight “stubborn fat”, consider the following diet tips:

Include a good amount of protein in your diet, and make sure your sources of protein are high in amino acids. The most recommended are:

  • Turkey
  • Tuna
  • Buttermilk
  • Eggs
  • Fish
  • Legumes
  • Dried fruit

Control your salt intake since salt causes water retention in your body’s trouble spots . You don’t have to cut out carbs, but you should monitor your intake and choose them well. Examples of recommended carbohydrates include: potatoes, oatmeal, quinoa, and whole grains. All of these are great sources of energy.

Keep your body hydrated by drinking 2 to 3 liters of water a day. It’s important to completely avoid snack foods like potato chips or any similar snack. To help curb cravings, snack on fruit like red berries or dried fruit. Finally, since nothing is better at reducing cravings like fiber, the recommended amount should be at least 10 grams of fiber a day.

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